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  6. Sardine vs. Rainbow trout

Sardine vs. Rainbow trout — In-Depth Nutrition Comparison

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How are sardine and rainbow trout different?

  • Sardine is richer in vitamin B12, selenium, phosphorus, calcium, iron, and copper, while rainbow trout is higher in vitamin D, vitamin B5, and vitamin B6.
  • Sardine covers your daily need for vitamin B12, 193% more than rainbow trout.
  • Sardine contains 15 times more calcium than rainbow trout. Sardine contains 382mg of calcium, while rainbow trout contains 25mg.
  • Rainbow trout is lower in cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Sardine vs Rainbow trout infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +56%
Contains more CalciumCalcium +1428%
Contains more IronIron +841.9%
Contains more CopperCopper +304.3%
Contains more ZincZinc +191.1%
Contains more PhosphorusPhosphorus +116.8%
Contains more ManganeseManganese +881.8%
Contains more SeleniumSelenium +123.3%
Contains less SodiumSodium -83.4%
~equal in Potassium ~377mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B2Vitamin B2 +152.2%
Contains more Vitamin B12Vitamin B12 +107.9%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +15.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +162.5%
Contains more Vitamin EVitamin E +14.7%
Contains more Vitamin DVitamin D +231.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +159.7%
Contains more Vitamin B6Vitamin B6 +103.6%
~equal in Vitamin B3 ~5.567mg
~equal in Folate ~11µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +85.3%
Contains more OtherOther +5300%
Contains more WaterWater +23.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +95.5%
Contains more Poly. FatPolyunsaturated fat +241.6%
~equal in Saturated fat ~1.383g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Rainbow trout
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sardine Rainbow trout DV% diff.
Vitamin B12 8.94µg 4.3µg 193%
Vitamin D 4.8µg 15.9µg 56%
Vitamin D 193IU 635IU 55%
Selenium 52.7µg 23.6µg 53%
Phosphorus 490mg 226mg 38%
Calcium 382mg 25mg 36%
Iron 2.92mg 0.31mg 33%
Cholesterol 142mg 59mg 28%
Polyunsaturated fat 5.148g 1.507g 24%
Vitamin B5 0.642mg 1.667mg 21%
Copper 0.186mg 0.046mg 16%
Vitamin B6 0.167mg 0.34mg 13%
Sodium 307mg 51mg 11%
Vitamin B2 0.227mg 0.09mg 11%
Protein 24.62g 19.94g 9%
Fats 11.45g 6.18g 8%
Zinc 1.31mg 0.45mg 8%
Vitamin A 32µg 84µg 6%
Monounsaturated fat 3.869g 1.979g 5%
Manganese 0.108mg 0.011mg 4%
Vitamin B1 0.08mg 0.12mg 3%
Vitamin C 0mg 2.9mg 3%
Magnesium 39mg 25mg 3%
Calories 208kcal 141kcal 3%
Choline 75mg 65mg 2%
Vitamin K 2.6µg 0.1µg 2%
Vitamin B3 5.245mg 5.567mg 2%
Vitamin E 2.04mg 2.34mg 2%
Saturated fat 1.528g 1.383g 1%
Potassium 397mg 377mg 1%
Folate 10µg 11µg 0%
Trans fat 0.047g N/A
Tryptophan 0.276mg 0.234mg 0%
Threonine 1.079mg 0.915mg 0%
Isoleucine 1.134mg 0.962mg 0%
Leucine 2.001mg 1.696mg 0%
Lysine 2.26mg 1.916mg 0%
Methionine 0.729mg 0.618mg 0%
Phenylalanine 0.961mg 0.815mg 0%
Valine 1.268mg 1.075mg 0%
Histidine 0.725mg 0.614mg 0%
Omega-3 - EPA 0.473g 0.217g N/A
Omega-3 - DHA 0.509g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
119%
Sardine
95%
Rainbow trout
Minerals Daily Need Coverage Score
94%
Sardine
33%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 256mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 0.145g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.